1. Lie on your back, placing the feet on the floor or on a bench with your knees bent at right angle. Hold a weight to your chest, taking dumbbells or weight plate, or you may hold it extended above your torso. This is your starting position.
  2. Now, begin to crunch. Exhale and carefully begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches, while your lower back remains on the floor.
  3. At the top of the movement, flex your abs fully and hold for a brief pause. Then inhale slowly and return to the starting position.

Precautions: Don’t unbend overmuch when crunching, this will cause abs stretch, and thereby reduce the tonus of the anterior abdominal wall.